Best Health

CORE CONCEPTS

DECEMBER FITNESS CHALLENGE:

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Training your core isn’t just about toning your midsection. Strong pelvic, back and abdominal muscles improve your balance and stability and make everyday activities and exercises easier. Certified athletic therapist Peter Levidis developed this plan for a healthy core.

 ??  ?? FRIDAY Get down on all fours, keep your back straight and draw your belly in for 10 seconds; repeat 10 times.
FRIDAY Get down on all fours, keep your back straight and draw your belly in for 10 seconds; repeat 10 times.
 ??  ?? THURSDAY Assume a bridge position and lift each knee up to 90 degrees 15 to 20 times on either side.
THURSDAY Assume a bridge position and lift each knee up to 90 degrees 15 to 20 times on either side.
 ??  ?? SATURDAY Lie on your back with your knees bent and raise your legs for two sets of 10.
SATURDAY Lie on your back with your knees bent and raise your legs for two sets of 10.
 ??  ?? MONDAY Do 30-second planks (start with two and work your way up).
MONDAY Do 30-second planks (start with two and work your way up).
 ??  ?? TUESDAY Do 20-second side planks (start with two and work your way up).
TUESDAY Do 20-second side planks (start with two and work your way up).
 ??  ?? WEDNESDAY Do a bear crawl on all fours for 15 to 20 steps.
WEDNESDAY Do a bear crawl on all fours for 15 to 20 steps.

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